Hair, skin and nails are the most important beauty assets of every woman. That is why women try every possible thing to keep their hair, skin and nails in good health. They spend a huge sum of money for visiting beauty salon and buying cosmetic product to enhance their beauty.
But many are not aware that the shine and glamour of their look actually comes from the essential vitamins which found in the foods they consume in their daily diet. Yes, vitamins play an important role in maintaining a good health of hair, skin, and nails. Here is a list of essential vitamins required for maintaining a healthy hair, skin and nails.
Vitamins Tips For Hair Skin & Nails
Vitamin B12 is one of the essential vitamins which keep the nails in good health. In absence of vitamin B12 nails become fragile and brittle. Vitamin B12 is a water-soluble vitamin which is mostly found in foods like meat, fish, and shellfish. Vitamin B12 also helps in the formation of red blood cells and nerve cells in the body.
Vitamin B7 (biotin)
Vitamin B7 is another vitamin which helps to keep the nails healthy. So it is very essential to furnish your body with vitamin B7.
Vitamin B7 is abundantly found in dairy products like milk, cheese, yogurt and eggs. Other foods like lean meat, fish, soyabeans, lentils, split peas, and cereals are also excellent sources of vitamin B7. Biotin can also be taken as dietary supplements.
Vitamin E is a fat-soluble vitamin which is good for skin and hair. It is extremely beneficial for dry skin. Vitamin E capsules are available to treat extremely dry skin. It is advisable to take 15 mg capsules per day for adults. If artificial sources doesn’t excites you then try the natural way to furnish your body with vitamin E. Intake foods like fortified cereal, sunflower seed, nuts, vegetable oils, turnip green, tomatoes, pine nuts, peanut butter, wheat germ, avocado also helps you to gain vitamin E.
Vitamin C is a water-soluble vitamin which acts as an antioxidant. Therefore, it is very good for skin as antioxidants help to remove free radicals which is harmful for skin and causes ageing. Vitamin C also assists in the production of collagen required for the formation of skin cells, blood vessels, and ligaments.
Deficiency of vitamin C also makes the nails brittle and gives result to hangnails. Fruits and vegetables are good sources of vitamin C. Citrus fruits like grapefruit, tangerines, oranges, and lemons contains vitamin C in high amount. Vegetables such as broccoli, cauliflower, cabbage, brussels sprouts and winter squash are loaded with vitamin C.
Hair needs a lot of vitamin B6 to remain healthy and lustrous. Vitamin B6 is a water-soluble vitamin which cannot be stored in the body. So it is important to furnish the body with vitamin B6 frequently.
You can either start consuming vitamin B6 rich foods or its supplements in a dose of 50mg three times a day. Those who are interested to exploit the natural sources should consumes vitamin B6 rich foods such as carrot, peas, cauliflower, cereals, fish, meats, eggs, and legumes.